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W.O.D. Tabata Something Else 32-20sec.Sets W/10sec Rest Between Each Set. 1st- 8 Sets= Pull Ups 2nd-8 Sets= Push Ups 3rd- 8 Sets= Sit Ups 4th- 8 Sets= Squats No Rest Between Exercises/Finish One Set Of Exercises Move On To The Next.        For those that were wondering what a good push up looks like!


W.O.D. Dead Lift 3-3-3-3-3


W.O.D. FRAN 21-15-9 Thrusters Pull Ups For Time!! Have Fun and lets push those times!!!!!


W.O.D. 4 Rounds For Time! 400m. Run 1 Minute Rest Push Your Self Hard On This One.Have Fun And Burn Off Some Of That Extra Energy!


And yes, we are open for some serious CF business Thanksgiving Day at 8:00 am only, so sleep in a little! Then enjoy your turkey but just keep in mind how bad it's gonna be burning off those mashed potatoes and pumpkin pie on Friday! Have a great holiday and if you can't make it…

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W.O.D. FRONT SQUAT 5-5-5-5-5   Excellent work everyone on improving your weight!!! You all are obviously getting stronger!! 


W.O.D. Complete As Many Rounds In 20 Minutes Of: 20 Dumb Bell Push Press 20 Burpee 20 Jumping Pull Up 20 Box Jump (The Biggest Box That You Can Handle)   Way To Slay The Big Box Gary!!!!!


W.O.D. 3 Rounds For Time 500m. Row 30 Steps Walking Overhead Lunge 30 Knees to Elbows Keep your Overhead Lunge controlled and "Active Shoulders,Active Shoulders,Active Shoulders!!!!!!"


W.O.D. 3 Rounds For Time 12 Dead Lift 30 Back Extensions 400m. Run


W.O.D. 4 Rounds For Time 12 Power Hang Clean Squat Thruster 15 Burpee Pull Ups   A good time is cool. Proper form is much better!!!!!

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